Warlock CrossFit Re-Opening Plan

Monday September 28, 2020

Hey Team! We’re super grateful people were able to keep their membership active during the pandemic. If you kept your membership active we’re giving you a complimentary 30 minute one on one as a thank you! All you need to do is email Chris@WarlockAthletics.com to verify that you qualify. From there you will be given a code to book your one on one session through mindbody! We’re excited to help you continue to grow and progress! 

“Not being willing to try is the beginning of the end.” – Louie 

Primer: Tabata: Lunges | Burpees | Air Squats | Power Clean and Press 

Strength: 6 x 1 Pausing Hang Squat Clean + Hang Squat Clean + Split Jerk
Start at 60% and Climb to 75%

*Pause for 2s in the bottom of the catch position

WOD: Wiped Clean
On the Every 4 Minutes x 4 Rounds
20 Pistols
15/12 Cal Bike 
7 Clean and Jerks @ 155/105

No Pistols:
30 Alternating Lunges 
20/15 Cal Bike
7 Clean and Jerk @ 155/105

Bulletproof Shoulders: 
30 Alternating Lunges
20/15 Cal Bike 
15 Russian Kettlebell Swings @ 70/44